Yearlong (Ph VIII, Variations)

WORKOUT I

Workout I, Week 2 Increase the total number of L-sit towel pullups to 70 reps For the keystone deadlift, perform a fourth set of 10 reps Perform a fourth set of 10 reps for the bicycle crunch Increase the number of intervals to 10 total

Workout I, Week 3 Increase the total number of L-sit towel pullups to 80 reps Perform a fourth set of 10 reps for the alternating dumbbell bench press Increase the number of intervals to 12 total

WORKOUT III

Workout III, Week 2 Perform 4 sets of 2a, 2b, and 2c

Workout III, Week 3 Increase the work period on 2a, 2b, and 2c to 40 seconds. Reduce the rest between exercises to 20 seconds (but still rest 60 seconds before repeating the circuit). Perform 4 total sets. Make the same changes for 3a, 3b, and 3c but continue performing only 3 sets

Workout III, Week 4 Deadlift, 3 sets of 5 reps at 55% of your 3RM Perform only 2 sets of 2a, 2b, 2c, and 3a, 3b, and 3c Perform only 3 sets for the Saxon side bend and flag